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The Ultimate Weapons Training Plan



If you want to train your arms, you can not just train your arms. In the beginning, it's not an option to do a straight arm workout every day – you need to spend some time between workouts for your muscles to recover and grow. In order to continue with your arm exercises, you also have to build up strength in other parts of the body, otherwise some exercises become too strenuous. And perhaps most importantly, bulky arms hang from a small torso, which is ridiculous.

An effective exercise plan that involves the entire body is commonplace, and that is exactly the plan that follows. However, the focus of the plan remains on weapons. So, if you want to build biceps and triceps with sleeves, you can be sure that this workout routine will make you ruin t-shirts in no time.

The four-week plan is broken into two two-week blocks. In each of these training sessions you will complete four training sessions per week, with two focusing on the arms and the others on the chest, shoulders, legs and abdomen. This means that at the end of the four weeks you will not only have stronger, bulkier arms, but also more muscle mass throughout the body.

Session Theory

The plan contains two two-week blocks. The first one has four sessions a week: chest and back; Legs and abdominal muscles; Biceps and triceps; and shoulders and arms. The second has four sessions a week: chest and back; Legs and shoulders; Chest and triceps; and back and biceps.

Training Order

Each workout consists of six moves that you can perform as straight sets. You stay with the sentences, repetitions, the tempo and the hibernation. Tempo is the speed at which you lift and lower the weight in seconds. A tempo of 301

0 means you need three seconds to lower it, and a second to raise it, without pausing up or down.

Intelligent Changes

In the first week of Block 1, you will do four sets of ten repeats for Trains 1 and 2, then three sets of 12 repeats for Trains 3 to 6. In the second week of the block are the moves the same, but you do an extra set of ten reps for moves 1 and 2 and four sets of 12 reps for the remaining moves. Jump to block 1 week 2.

Up the ante

Block 2 changes the session structure and the exercises you perform to make your body bigger and stronger. In each training there are six more moves that have to be executed as straight sets. It is important that you adhere to the specified rates, repetitions, pace and rest periods. Jump to block two week one or jump to block two week two.

Proper Warm Up

For better performance and to prevent injury, you need to warm up. Perform light sets of the first two moves of each session and start with a set of high reps and low weight to get your muscles going. Then increase the weight with each set and reduce the reps until you reach your starting weight.

How to fuel your transformation

What you eat is just as important as exercise, if you want a bigger and stronger body. Follow these four rules to speed up your profits.

. 1 Choose slow-release carbohydrates.

You do not have to get rid of the carbohydrates completely to build a better body. In fact, eating the right carbohydrates at the right time helps your body build lean mass faster. Focus on your diet to avoid sugar and limit the consumption of quick-release carbohydrates such as white bread and pasta, which have been deprived of many of their nutrients and much of their fiber. Choose slow-release carbohydrates like sweet potatoes and brown rice.

. 2 Eat a Lot of Animal Protein

You need to eat more protein from red and white meat, fish, and eggs to build muscle mass quickly and effectively. Lifting weights causes microscopic tears in your muscles. Protein consumption repairs this damage and strengthens your muscles. For each meal, aim for at least one fist-sized portion of high-quality lean protein. A protein shake is okay after training, but does not rely on nutritional supplements.

. 3 Eat All Vegetables

A variety of vegetables should make up about half of your plate at lunch and dinner to provide your body with all the vitamins, minerals, and other nutrients it needs to look and function. Eat a wide variety of different colored vegetables to provide your body with the nutrients it needs after a hard workout. In addition, fiber ensures that you feel full for longer and stabilize the blood sugar level, so you are not seduced by sweet snacks. [19659004] 4. Cutting Out Alcohol

To maximize the amount of muscle and at the same time reduce as much fat as possible, you should seriously consider cutting out alcohol for the duration of this four-week plan. Alcohol contains a lot of calories you do not need and too much alcohol can destroy your motivation to go to the gym and eat well. It's best to stick to water, green tea and black coffee to stay hydrated and get antioxidants to help you recover from your hard workouts faster.

Block 1 Week 1

Monday Workout: Chest and Back [19659026] 1 Bench Press

Sets 4 Repeats 10 Tempo 2010 Break 60sec

Lie flat on a bench and hold a pole with a shoulder-width grip. Put your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then push it upwards vigorously.

2 Bent Series

Sets 4 Repeats 10 Tempo 2011 Pause 60sec

Get up and hold a barbell with a shoulder-width overhand grip. Bend forward, hang from your hips, but keep your chest up and your core taut. Row the pole along your body and guide it with your elbows. Pause up, then down.

3 diagonal fly

Sets 3 Repeats 10 Tempo 2010 Break 60sec

Lean back and hold on an incline bench You have two dumbbells with straight arms right over your chest. Bend your elbows slightly and then lower your hands to the side until you feel a stretch over your chest. Squeeze your pectoral muscles to return to the start.

4 Latzugriffe

Sets 3 Repeats 10 Tempo 2011 Break 60 sec. 19659002] Position yourself with a shoulder width Overhand grip on the pole at the machine. While holding your chest and abdomen, pull the bar down and run your elbows. Hold down the bottom position for one second, then return to the start.

5 single-arm cable press

Sets 3 Repeats 10 per page Tempo 2011 Break 60sec

Stand with your back to a cable machine and hold a D-handle in one hand. Keep your chest and core taut and push your hand forward until your arm is straight. Return to the start and repeat the process for all repetitions. Then change arms.

6 dumbbells

Sets 3 Repeats 10 Tempo 4010 Break 60sec

Lie flat on a bench and hold straight Poor a dumbbell in both hands over your chest. Lower the weight behind your head in a slow and controlled motion, keeping your arms straight and then lifting it back to its starting position.

Wednesday Workout: Legs and Abdominals

1 Squats

Sets 4 Repeats 10 Tempo 2010 Break 60 sec. [19659002] Stand up and hold a bar over the back of your shoulders. Keep your chest and body taut and bend your knees to squat as low as you can, but do not let your knees roll inward. Press your heels up to get up again.

2 Deadlifts in Romania

Sets 3 Repeats 10 Tempo 2010 Break 60sec

Stand up and hold one Barbell with an overhand grip. Keep your chest and torso taut, lean forward and hang at the hips so that the bar rolls down the front of your legs until you feel a good stretch in your thighs. Reverse the movement.

3 Leg extension

Sets 3 Repeats 10 Tempo 2011 Break 60sec

Position yourself correctly on the machine with the padded Stake against the bottom of your shins. Keep your upper body taut and lift your feet to stretch your legs. Pause at the top with your quads and then leave the back to start.

4 Hamstring Locks 3 Repeats 10 Tempo 2010 Break 60sec

Position yourself against the padded pole the back of your lower leg properly on the machine. Hold your upper body and push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower your back to start.

5 Crunch

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Lie flat on your back, knees Angled, hands crossed at the temples or over the chest. Activate your upper abdominal muscles to lift your upper body, then push your upper body toward your knee. Lower slowly, tensing the abdominal muscles.

6 Planks

Sets 3 Time 30 Sec. Tempo N / A Break 60 Sec. [19659002] Position yourself The elbows below the shoulders, the feet together and the hips with abdominal and gluteal muscles, so that your body forms a straight line from head to toe. Hold this position without dropping your hips.

Friday Training: Biceps and Triceps

1 Underhand Latzug

Sets 4 Repeats 10 Tempo 2011 Break 60sec [19659002] Use a shoulder-width underhand grip to position yourself on the pole on the machine. While holding your chest and abdomen, pull the bar down and run your elbows. Hold down the bottom position for one second, then return to the start.

2-triceps dip

Sets 4 Repeats 6-10 Tempo 2010 Break 60sec

Take the bars with you Straight arms and crossed legs behind. Bend your elbows to lower your body until your elbows are bent 90 degrees. Press Back to return to the start.

3-Dumbbell Bicep Curls

Sets 3 Repeats 10 Tempo 2011 Pause 60 seconds [19659002] Stand up and Hold a dumbbell in each hand with your palms facing forward. Hold your elbows firmly by your sides and turn the weights at shoulder height. Push your biceps up and lower the weights again to the beginning.

4 Fools Triceps Extension

Sets 3 Repeats 10 per page Tempo 2010 Pause 60sec

Stand upright and Hold a dumbbell over your head while holding your arm straight. Point your elbow to the ceiling, lower the weight behind your head, and then stretch your arm to return to the start. Repeat this process for all repetitions and then change arms.

5 Cable Biceps Curls

Sets 3 Repeats 10 Tempo 2011 Pause 60 seconds [19659002] Imagine one Cable machine and hold a straight bar handle with the palms facing forward on the lower roller. Hold the chest and elbows on the sides and curl your hands at shoulder level. Push your biceps up and then down.

6 cable triceps print

Sets 3 Repeats 10 Tempo 2011 Pause 60sec

Imagine a cable machine and hold a straight bar handle with your palms facing down on the high roller. Hold your chest and elbows by your sides, push your hands down to stretch your arms, and then slowly return to the start.

Saturday Training: Shoulders and Arms

1 Overhead Press

Sets 4 Repeats 10 Tempo 3011 Break 60 sec

Stand up and hold a pole over the front of your chest with an overhand grip. Keep your chest and body engaged and push the bar directly over you so that your arms are straight. Lower it under control to return to the start.

2 pull-ups

Sets 4 Repeats 6-10 Tempo 3011 Pause 60sec

Hold a rod with an underhand grip and hang it up with a straight body. Tighten your abdominals and glutes and pull them up until your chin is over your hands. Stop above, then return to the start under control.

3 EZ poles

Sets 3 Repeats 10 Tempo 2011 Pause 60sec

Get up and hold one EZ pole with a shoulder-width overhand grip. Keep your chest and torso taut and row the bar up to the chin with your elbows. Stop at the top and then lower the bar again under control to start.

4 slanted dumbbell bicep curls

Sets 3 Repeats 10 Tempo 2011 ] Break 60sec

Sit up an incline bench and hold a dumbbell in each hand with your palms facing forward and your elbows firmly seated at your sides. Hold your elbows with you and turn the weights at shoulder height. Push your biceps up and lower the weights.

5 dumbbell side lifts

Sets 3 Repeats 10 Tempo 2011 Break 30sec

Stand upright and hold in each Hand a light dumbbell on the sides. The elbows are slightly bent. Keep your chest and torso taut, lift the weights at shoulder height and push them forward with your elbows. Then slowly return to the beginning.

6 Cable Triceps Print

Sets 3 Time 10 Tempo 2011 Pause 60 sec.

Imagine A cable machine and hold a straight bar handle with the palms facing down to the high roller. Hold your chest and elbows by your sides, push your hands down to stretch your arms, and then slowly return to the start.

Block 1: Week 2

The following training tables contain all the information you need to complete The second week of the plan, the second and last week of Block 1. At first glance, the four workouts may look similar – and in fact, the exercises, the exercise order and the focus of the target body parts are the same in each session as in the first week. There are, however, two small but significant changes introduced this week to boost your working muscles, build more muscle, and keep your heart rate high to help you continue to lose excess fat.

The first change is that you will make an extra set of ten reps of the first two moves of each round this week, for a total of five sets of ten reps. This extra set strengthens your muscles and the central nervous system, so you can train the rest of your workout harder. The other change is that you do two extra repetitions of steps 3 through 6 to increase your workout volume so your muscles have no choice but to continue growing!

Monday training: chest and back

exercise [19659106] sets repetitions tempo break
1 bench press 5 10 2010 60 seconds
2 Bended Series 5 19659111] 10 2011 60 seconds
3 Inclined Dumbbell 4 12 2010 60 seconds
4 Latzug 19659105] 4 [12659111] 2011 60 seconds 5 single-arm cable press 4 12 per page 2011 30 seconds
6 dumbbell cover [19659105] 4 12. 2010 60 seconds

Wednesday training: Legs and abdominal muscles

Exercise Sets Repeats Tempo Break
1 Back to the squat 5] 10 2010 60 sec.
2 Deadlifts in Romania [19659111] 5 10 2010 60 seconds
3 Leg extension 4 12 [19659105] 2011 60 seconds
4 Hamstring flexion 4 12 2011 60 seconds 5 Crunch 4 12 2011 60 seconds [19659109] 6 Plank 4 N 45 seconds [1965911119659111] 60 sec

Friday Training: Biceps and Triceps

Exercise Sets Repeats Tempo Pause [19659104] 1 Underhand Latzug 5 [196591119659111] 2011 60 seconds
2 Triceps Dip 5 6-10 2010 60 seconds [19659109] 3 barbell biceps curl 4 12 60 sec.
4 Dumbbell Triceps Ext. 4 12 per page 2010 60 sec.
5 Cable Hammer Curl 4 12 [19659111] 60 seconds
6 Cable Triceps Press 4 12 2011 60 seconds

Saturday Worko ut: Shoulders and Arms

Exercise Sets Repeats Tempo Break [19659104] 1 Overhead press 5 10 2010 60sec 2 Pull-up 5 10 2011 60 seconds
3 Upright row with EZ bars 4 12 2011 60 seconds
4 Incline dumbbell curls 4 12 2011 60 seconds
5 Lateral lifting of the dumbbell 4 12 2011 60 seconds
6 cables] 4 12 2011 60 sec.

Block 2 Week 1

Assembly training: Chest and back [19659042] 1 Inclined bench press

Sets 4 Repeats 10 Tempo 3010 Break 60sec

Lean back on an incline bench and hold one Rod with shoulder-width grip. Put your feet on the floor and tense your muscles. Lower the latch until it touches your chest, then push it up sharply.

2 Wide Latzug

Sets 4 Repeats 10 Tempo 3010 Pause 60sec

Position yourself with a double shoulder-width overhand grip the pole on the machine. While holding your chest and abdomen, pull the bar down and run your elbows. Hold down the bottom position for one second, then return to the start.

3 Weight bench

Sets 4 Repeats 10 Tempo 3010 Break 60sec

Lying on a flat bench and in Chest height hold a dumbbell in each hand. Put your feet on the floor and tense your muscles. Push the weights straight up so that your arms are straight, then lower them in a controlled manner to the start.

4 rows of seats

Sets 4 Repeats 10 Tempo 3011 Break 60 sec.

Sit on the machine and hold You have a cable attachment with two handles in both hands. Hold your chest up and row your hands towards your body, guiding your elbows. Pause at the top position, then return to the start.

5 single-arm cable press

Sets 4 Repeats 10 per page Tempo 3011 Pause 60sec

Stand with your back to a cable machine and hold a D-handle in one hand. Keep your chest and core taut and push your hand forward until your arm is straight. Return to the start and repeat the process for all repetitions. Then change arms.

6 cables with straight arm

Sets 4 Repeats 10 Tempo 3010 Pause 60sec

Stand up and hold with both hands a handle with straight rod in front of a cable machine. Hold up your chest and pull the bar in a gentle curve to your thighs. Pause down, then reverse movement back to start.

Wednesday Training: Legs and Shoulders

1 Back Squatting

Sentences 4 Repeats 10 Pace 3010 Break 60sec

Stand up and hold a pole over the back of your shoulders. Keep your chest and body taut and bend your knees to squat as low as you can, but do not let your knees roll inward. Press your heels to get up.

2 Overhead Press

Sets 4 Repeats 10 Tempo 3010 Pause 60sec

Stand up and hold one Rod with an overhand grip over the front of your chest. Keep your chest and body engaged and push the bar directly over you so that your arms are straight. Lower it to return to the start.

3 Leg extension

Sets 4 Repeats 10 Tempo 3011 Break 60sec [19659002] Position yourself correctly on the machine, with the padded pole at the bottom of your shins. Keep your upper body taut and lift your feet to stretch your legs. Stop up with your quads and lower your back to take off.

4 Raise seated dumbbell sideways

Sets 4 Repeats 10 Tempo 3011 Break 60sec

Sit on an upright bench Holding a light dumbbell on each side of your hand with your elbows slightly bent. Keep your chest and torso taut, lift the weights at shoulder height and push them forward with your elbows. Then slowly return to the beginning Tempo 3011 Break 60 sec.

Position yourself correctly on the machine with the padded bar against the back of your lower leg. Hold your upper body and push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower your back to start.

6 EZ-Rod Stand Rows

Sets 4 Retries 10 Tempo 3011 Pause 60sec

Stand up and hold an EZ pole with shoulder-width overhand grip. Keep your chest and torso taut and row the bar up to the chin with your elbows. Stop at the top, then lower the bar back to the start under control.

Friday Training: Chest and Triceps

1 Bench Press

Sets 4 Repeats 10 Tempo 3010 Pause 60sec

Place Lie down on a flat bench and hold a bar with shoulder-width grip. Put your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then push it up to the start.

2 Schräghantelfliegen

Sets 4 Repeats 10 Tempo 3011 Break 60 sec.

Lean back on a sloping bench and Hold two dumbbells straight over your chest with straight arms. Bend your elbows slightly and then lower your hands to the side until you feel a stretch over your chest. Squeeze your pecs together to return to the start.

3 triceps dip

Sets 4 Repeats 6-10 Tempo 3010 Break 60sec 19659002] Grab bars Straight arms and crossed legs behind. Bend your elbows to lower your body until your elbows are bent 90 degrees. Press Back to return to the start.

4 diagonal dumbbell shoulder presses

Sets 4 Repeats 10 Tempo 3010 Break 60sec [19659002] Lie flat on an incline bench and At chest height, hold a dumbbell in each hand. Put your feet on the floor and tense your muscles. Push the weights straight up so that your arms are straight, then lower them under control.

5 Cable Triceps Print

Sets 4 Repeats 10 Tempo 3010 Pause 60 sec.

Imagine A cable machine and hold a straight bar handle with the palms facing down to the high roller. Hold the sides of your chest and elbows, push your hands down to stretch your arms, and then slowly return to the start.

6 push-ups

sets 4 repetitions 10 -15 pace 3010 break 60 sec.

Start in the print position – Hands aligned on the floor, shoulders, elbows and wrists and feet together. Tighten your core and then bend your elbows to lower your chest to the floor. Press up hard to return to the start.

Saturday training: back and biceps

1 chin-up

sets 4 repetitions 6-10 tempo 3011 break 60sec [19659002] Hold a bar with an underhand handle and hang it straight. Tighten your abdominals and glutes and pull them up until your chin is over your hands. Stop above, then return to the start under control.

2 carriage handles

Sets 4 Repeats 10 Tempo 3011 Break 60sec

Position yourself with a shoulder-width overhand grip on the pole an der Maschine. Halten Sie Ihre Brust und Bauch gestützt, ziehen Sie die Stange nach unten und führen Sie mit den Ellbogen. Halten Sie die untere Position eine Sekunde lang gedrückt und kehren Sie dann zum Start zurück.

3 Liegende Hantelreihen

Sätze 4 Wiederholungen 10 Tempo 3011 Pause 60sec

Legen Sie sich mit der Brust nach unten auf eine Schrägbank und halten Sie eine Hantel in jeder Hand. Halten Sie Ihre Brust gegen die Bank und rudern Sie die Gewichte mit den Ellbogen nach oben. Halten Sie die obere Position und senken Sie die Gewichte bis zum Start ab.

4 Liegende Hanteln

Sätze 4 Wiederholungen 10 Tempo 3011 Rest 60sec

Legen Sie sich mit der Brust auf eine Schrägbank und halten Sie in jeder Hand eine leichte Hantel. Halten Sie Ihre Brust an die Bank gedrückt und heben Sie die Gewichte an den Seiten an, wobei Sie mit den Ellbogen nach vorne führen. Halten Sie die obere Position und senken Sie die Gewichte bis zum Start.

5 Hantel-Bizeps-Locken

Sätze 4 Wiederholungen 10 Tempo 3011 Pause 60sec

Stehen Sie aufrecht und halten Sie eine Hantel in jeder Hand, wobei Ihre Handflächen nach innen zeigen. Halten Sie Ihre Ellbogen fest an Ihren Seiten und drehen Sie die Gewichte auf Schulterhöhe. Drücken Sie Ihren Bizeps nach oben und senken Sie die Gewichte wieder bis zum Anfang.

6 Hantel-Hammer-Locken

Sätze 4 Wiederholungen 10 Tempo 3011 Pause 60sec

Stehen Sie hoch und halten Sie eine Hantel in jeder Hand, wobei Ihre Handflächen einander zugewandt sind. Halten Sie Ihre Ellbogen fest an Ihren Seiten und drehen Sie die Gewichte auf Schulterhöhe. Drücken Sie Ihren Bizeps nach oben und senken Sie dann die Gewichte wieder auf den Anfang.

Block 2: Woche 2

Für den zweiten Block Ihres Vierwochenplans wurde die Sitzungsstruktur geändert, um den zu verschieben Lautstärkeregelung von den Armen zur Brust. In diesem Block gibt es also zwei Brusttrainings pro Woche, aber keine Sorge, dass Sie die Größe und Kraft Ihres neu gefundenen Arms verlieren. Es bleibt immer noch genügend Zeit für das Training Ihres Bizeps und Trizeps, um die Fortschritte aufrechtzuerhalten.

Ähnlich In der zweiten Woche von Block 1 bleiben die Sitzungsstruktur, die Übungen und die Übungsreihenfolge die gleichen wie in der ersten Woche, aber es gibt wieder zwei große Änderungen, damit Ihre Muskeln wachsen und Ihr Bauch schrumpft.

In dieser Woche machst du eine zusätzliche Reihe von Zügen 1 und 2 für jedes Training. Dabei erhältst du insgesamt fünf Sätze mit zehn Wiederholungen, dann machst du zwei zusätzliche Wiederholungen für alle nachfolgenden Züge. Konzentriere dich und halte deine Form auf dem Punkt, um den Plan so groß wie möglich zu beenden!

Montagstraining: Brust und Rücken

Übung Sätze Wiederholungen Tempo Pause
1 Schrägbankdrücken 5 10 3010 60 Sek.
2 Breiter Latzug 5 10 3011 60 Sek.
3 Hantelbankdrücken 4 12 3010 60sec
4 Sitzreihe 4 12 3011 60 Sek.
5 Einarm-Kabelpresse 4 12 pro Seite 3011 60 Sek.
6 Gerader Arm nach unten 4 12 3011 60 Sek.

Mittwochstraining: Beine und Schultern

Übung Sätze Wiederholungen Tempo Pause
1 Hantelrückenhocke 5 10 3010 60 Sekunden
2 Überkopfpresse 5 10 3010 60 Sekunden
3 Beinstreckung 4 12 3011 60 Sek.
4 Hantel seitliche Erhöhung 4 12 3011 60 Sek.
5 Hamstring Curl [19659114 12 3011 60 Sek.
6 EZ-Stangen aufrechte Reihe 4 12 3011 60 Sek.

Freitagstraining: Brust und Trizeps

Übung Sätze Wiederholungen Tempo Pause
1 Bankdrücken 5 10 3010 60 Sek.
2 Schräghantelfliege 5 10 3011 60 Sek.
3 Trizepsdip 4 [8659111-12 3010 60sec
4 Ha ntelbankdrücken 4 12 30 10 60 Sekunden
5 Kabel-Trizeps-Druck 4 12 3011 60 Sekunden
6 Druck [19659111] 4 12-15 3010 60sec

Training am Samstag: Rücken und Bizeps

Übung Sätze Wiederholungen Tempo [19659106]Rest
1 Chin-up 5 6-10 3011 60sec
2 Lat pull-down 5 10[19659111]3011 60sec
3 Prone dumbbell row 4 12 3011 60sec
4 Prone dumbbell flye[19659111]4 12 3011 60sec
5 Dumbbell biceps curl 4 12 3011 60sec
6 Dumbbell hammer curl 4 12 3011 60sec

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